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You can make progress on that alone but if you bought a cheap blender (blends in the bottle so less cleaning): [link]
You can stick in a banana, PB, cheap oats... you got a high calorie and pretty healthy protein shake.
I use one of these little beauties and it's fantastic, put all the good stuff in give it whirl for about 10 seconds and bang perfect BPC!
Pour it into an insulated mug and enjoy, also great for shakes and smoothies.
I ate as healthy as I could at the DFAC. My meals/schedule typically looked like this:
0700-egg white omelette w/everything NO CHEESE & 1/2 grapefruit.
0900-1 serving of unsalted almonds.
1100-grilled chicken sandwich w/salad (dark greens & NO dressing).
1500-protein shake (1 scoop/1tbsp peanut butter/1 banana blended in)
1800-grilled chicken sandwich w/salad (dark greens & NO dressing).
I bought a small blender for <$30 for my shakes. Since I lifted in the mornings, I would eat spaghetti for dinner when it was available. it was a great way to carb up. Don't go back for seconds unless needed to get the adequate amount of protein (i.e. needing to go back for more chicken). Get meat that isn't smothered in crap.
Edit: what kept me motivated throughout the week, besides my overall goal, was a cheat MEAL (not cheat DAY).
Oster BLSTPB-WBL My Blend 250-Watt Blender with Travel Sport Bottle, Light Powder Blue [link]
Blend right in the travel mug and go.
I do 1.5c almond milk (45 cal), a serving of chocolate or vanilla protein powder (170 cal), and some frozen friot (50-100 cal).
Another option if you can eat at work that I do is yogurt with granola.
I was a Soylent convert too. I don't know if you ever just did Soylent 2.0 alone for any length of time, but I did for a couple weeks and I think it was a perfect transition for me to be introduced to Keto Chow. I think Keto Chow is totally delicious but at this stage eating is mostly utility and only partly luxury, if that makes sense. I haven't had any extravagant sweets for the last month so it might help my appreciation of it. My boyfriend also thinks it's delicious but he doesn't really like sweet things and he said he liked it because it's not overly sweet? Bottom line, it's possible you just have to adjust to it, flavor wise. Also, I make one serving at a time in a personal blender (not a blender bottle) and it's never clumpy and has always been a great consistency after a few hours in the fridge. I'd highly recommend that route. $20 on Amazon.
Personally my favorite flavors have been rich chocolate and cookies and cream, and I'd recommend cookies and cream even if you don't really like chocolate. It's a very unique flavor profile.
I don't know why, but I've never once had a negative reaction to the MCT oil. It's possible I felt my tummy grumbling the first day, but that was it. It's interesting how differently everyone's bodies respond. Hopefully you just need a slow introduction to it and it will be easier to digest later.
I have this one, it looks kind of shitty but I've used it a couple times a week for 3 years and it's still going strong!
I love my Oster! It crushes ice and frozen fruit beautifully!
I assume you're not in America, or I'd tell you to try to get one at Target, because I bought mine there for fifteen dollars. I've had it six months and it's still blending strong! I've saved so much blending my own smoothies and coffee that it sort of paid for itself!
I was getting coffee drinks laden with unnecessary calories at 22.50 a week, and now I pay around ten bucks for two weeks of soy milk and chocolate protein powder (and instant coffee, because I cannot live without it some days). I have saved over four hundred dollars in six months by making my own drinks, not to mention all of the calories I've not been eating in that time.
Jesus Christ I sound like a commercial, but I really do love my Oster this much. I'm drinking a breakfast smoothie right now. It took two minutes to blend, including taking it off and shaking it to make sure my berries and ice were getting mixed up properly.
recommend this one, it's cheap and highly effective! i love not having to dirty two containers since you make the smoothie right in the to go cup!
I use this: Oster BLSTPB-WBL My Blend 250-Watt Blender with Travel Sport Bottle, Light Powder Blue [link]
Works nicely on almond milk, protein powder, frozen fruit.
I have this food processor: Hamilton Beach 8-Cup Food Processor (70740) [link]
It works nicely for shredding block cheeses or dicing an onion.
Just get an Oster MyBlend... $25